When it comes to healthy eating, celebrity chef Jamie Oliver has the recipe – or recipes – with thousands of them across his best-selling cookbooks and critically acclaimed cooking series. His latest series (and book), “Jamie: Eat Yourself Healthy”, offers his signature style of simple and delicious dishes with tips and batch-cooking hacks to make cooking and healthy eating accessible to everyone.
This new series comes as more and more Malaysians are getting into a healthier lifestyle and diving into the latest health obsession, HYROX. The global fitness race is actually making its long-awaited Malaysian debut this December, so it’s no surprise that aspiring participants are adopting healthy diets as part of their preparation.
If you’re looking for delicious recipes packed with good macronutrients for your HYROX prep, here are 3 recipes from Jamie’s new show that you can try out:
Steak & Sticky Aubergine Salad
With vermicelli rice noodles
Serves 2
Total time: 18 minutes
Ingredients:
- 1 aubergine (250g)
- 2 nests of instant vermicelli rice noodles (90g total)
- 1 x 200g higher-welfare sirloin steak
- 8cm piece of ginger
- 160g asparagus
- 2 cloves of garlic
- 1 lime
- 1 tablespoon gochujang paste
- 1⁄2 a cucumber (160g)
- 1⁄2 a bunch of coriander (15g)
- Boil the kettle. Quarter the aubergine lengthways and microwave at 800W for 6 minutes, or until soft. In a bowl, cover the noodles with boiling kettle water and leave to rehydrate for a few minutes, then drain and arrange on a nice serving platter.
- Put a large non-stick frying pan on a medium-high heat. Cut any fat off the steak, finely chop the fat, then place it in the pan to render. Peel, finely chop and add the ginger, fry for 2 minutes, tossing regularly, then remove the crispy bits to a bowl, leaving the rendered fat in the pan. Cut off the sinew, season the steak, sear for 90 seconds on each side so it’s still blushing in the centre, then remove to rest.
- Put the soft aubergine in the pan, trim the woody ends off the asparagus, then add the spears to the pan and let it all char and catch for a couple of minutes. Meanwhile, peel the garlic, finely grate it into the bowl of crispy bits with the lime zest, squeeze in half the juice, then stir in the gochujang and 5 tablespoons of boiling kettle water.
- Toss the sauce mixture into the pan and let it sizzle away, then arrange the gochujang veg on the platter, drizzling over any remaining sauce. Finely slice the cucumber, finely chop most of the coriander, reserving a few leaves, then toss both with the remaining lime juice and a pinch of sea salt and black pepper. Slice the steak and add to the platter, top with the dressed cucumber, and finish with the last few coriander leaves.
ENERGY: 459kcal | FAT: 13.9g | SAT FAT: 5.8g | PROTEIN: 28.9g | CARBS: 55.7g | SUGARS: 8.8g | SALT: 1.2g | FIBRE: 7.1g
Chicken & Berry Grain Bowl
With ras el hanout, garlic & lemon
Serves 2
Total time: 21 minutes
Ingredients:
- 2 x 150g skinless free-range chicken breasts
- 1 teaspoon ras el hanout, plus extra to serve
- olive oil
- 2 cloves of garlic
- 1 lemon
- 160g blueberries
- 1 x 250g packet of cooked mixed grains
- 1 x 400g tin of lentils
- 160g frozen peas
- 1⁄2 a bunch of mint (15g)
- 30g feta cheese
- Lightly score the thickest part of the chicken and season with sea salt, black pepper and the ras el hanout. Place in a large non-stick frying pan on a medium-high heat with 1 tablespoon of olive oil and cook for 5 minutes, or until golden, turning halfway.
- Peel and finely slice the garlic, use a speed-peeler to strip the lemon peel into small pieces and add both to the pan. Cook for 2 minutes, or until the garlic is golden, then move the garlic on top of the chicken and add the blueberries. Once they start to pop and the chicken is cooked through, remove it all to a board, leaving the pan on the heat.
- Tip in the grains with the lentils, juice and all. Reduce for 2 minutes, then add the peas and cook until hot through. Squeeze in half the lemon juice, season to perfection and divide between serving bowls with the blueberries.
- Slice and add the chicken, plus any resting juices. Pick over the mint and crumble over the feta. Serve with lemon wedges and extra ras el hanout.
ENERGY: 595kcal | FAT: 12.7g | SAT FAT: 4.7g | PROTEIN: 55.8g | CARBS: 63.3g | SUGARS: 11.2g | SALT: 1.3g | FIBRE: 16.6g
Golden Hasselback Salmon
With harissa veg, chickpeas, couscous & yoghurt
Serves 6
Total time: 42 minutes (prep 12 minutes | cook 30 minutes)
Ingredients:
- 1 x 1kg side of salmon, skin on, scaled, pin-boned, from sustainable sources
- 1 lemon
- 1 bunch of basil (30g)
- 1 x 50g tin of
- anchovy fillets in oil, from sustainable sources
- 500g ripe tomatoes, on the vine
- 2 tablespoons harissa paste
- red wine vinegar
- 300g wholewheat couscous
- 1 x 700g jar of queen chickpeas
- 1kg frozen mixed
- Mediterranean veg
- 100g natural yoghurt
- Preheat the oven to 220C. Use a sharp knife to score through the salmon flesh at 1cm intervals, slicing most of the way through towards the skin.
- Finely grate the lemon zest onto a board. Pick over most of the basil leaves, reserving some nice ones in a bowl of cold water, and place the stalks in a blender. Add the anchovies to the board with a drizzle of oil from their tin and a pinch of sea salt and black pepper, finely chop together, then rub into all the cuts in the salmon.
- Add the tomatoes, 1 tablespoon of harissa and 2 tablespoons of red wine vinegar to the blender. Blitz until smooth, season to perfection, then pour into a deep 30cm x 40cm roasting tray and stir in the couscous and chickpeas, juice and all. Sit the prepped salmon on top in the centre, then scatter the frozen veg around it. Cook on the top shelf of the oven for 30 minutes, or until golden and cooked through.
- Sprinkle over the reserved basil leaves. Use fish slices to move the salmon to a board and portion up, then mix everything left in the tray. Mix the remaining harissa into the yoghurt. Serve with lemon wedges.
ENERGY: 595kcal | FAT: 12.7g | SAT FAT: 4.7g | PROTEIN: 55.8g | CARBS: 63.3g | SUGARS: 11.2g | SALT: 1.3g | FIBRE: 16.6g
“Jamie: Eat Yourself Healthy” premieres every Tuesday at 7.30pm from 14th July, on the BBC Lifestyle channel available on UnifiTV channel 512 and BBC Player
The post 3 Jamie Oliver Recipes From “Eat Yourself Healthy” That Are Perfect For Your HYROX Prep appeared first on Hype Malaysia.
